I wish I learned this before.

Protein had been a struggle for me for years.

And it's filled my mind for years, trying to understand its importance and how to source it correctly.

Going vegan half a decade ago was challenging for me.

Learning how to navigate the plant-based world was difficult after being an athlete for 20+ years (at the time) and eating a certain way.

Protein or amino acids are the building blocks of our bodies.

They help repair, rebuild, and reconstruct our body's shape.

Protein is also HEAVILY overemphasized.

Most of us do NOT need so much protein from a health perspective.

From a fitness perspective, protein CAN be a valuable ally for toning up and dropping body fat.

It's up to you to understand which goals are more of a priority for you - health or fitness.

Eating for health (especially for restoring liver health and function) is almost a prerequisite for every human being.

Most of us have sluggish and overloaded livers (hence the plethora of health concerns that plague the world).

Protein needs will be lower when working towards specific health goals.

With that said, protein for fitness is important.

And protein needs will need to be higher (to hit your fitness goals).

So if you're tired of searching for hours online for the best plant-based protein sources, here are 7 you can use this week:

#1 Tofu

Every option here is classified as a 'true' protein. That means each option has protein as its main macronutrient with slight amounts of carbs and fat.

Tofu is a mainstay in our kitchen. With 8 grams of protein per 100 g, getting 16-20g of protein per plate is easy.

Fitness tip: Have tofu with a carbohydrate source like chickpeas, lentils, or channa masala, and you'll DOUBLE your total protein intake immediately.

Although the carb sources mentioned above are mainly CARBS, they also have a high protein intake (but don't confuse them for 'true' protein sources).

As a side note, I'd also recommend getting organic soy since soy in the States is completely GMO (genetically modified organism).

#2 Tempeh

Tempeh comes in second (these weren't put in order of highest or best, by the way).

With 19g of protein per 100 g serving, tempeh is a powerhouse and one of our favorite proteins.

Using the tactic above with high protein carbs makes it easy to get 30-40g of protein per meal.

Tempeh is a high protein source.

You can also make your own tempeh at home, which we've done before when living in Bristol, UK (it's a fun process!)

Tempeh is also from soy, so the same goes for GMOs.

#3 Seitan

Per 100 g serving, seitan comes in at a whopping 75 g of protein.

That's a lot.

More than we need in one serving, to be sure.

Seitan's high protein intake comes from wheat gluten.

It's tasty and great protein when struggling to hit your protein goals.

One thing to be aware of is that seitan DOES come from gluten.

This may not be the best option if you have any gluten sensitivities or allergies.

If you don't, seitan can be a great addition to your protein arsenal.

#4 Minimally Processed Vegan Mocks

There's plenty of controversy around these.

However, I've found that using companies that use minimally processed ingredients and are CLEAR are their sources can be helpful, especially when traveling and low on protein.

Protein intake can range from 8g per 100g serving to up to 30+ g of protein.

I won't name any specific brands since brands change and are specific to local markets.

However, I will share a word of advice.

Be mindful of the ingredients.

Some unscrupulous companies are taking advantage of the plant-based and vegan movements.

They're using this as an opportunity to create lab 'meats' - which is real meat made in a lab.

Other companies are promoting their products to be 'plant-based' but aren't vegan.

And other companies are using biological engineering to design their foods (which is a fancy way of saying they're using animal products but do NOT want you to know about it).

Two of the BIG names in the space, Beyond Meat and Impossible Meat, deserve further investigation.

Do your research and question accordingly.

#5 Edadame

17 g of protein per 100 g of serving isn't too shabby.

Edadame can sometimes go under the radar.

From soy pods, it packs a punch and helps jack up your protein intake.

It also goes great with soups, salads, or anything that requires a side dish.

Pair this with high-protein carbs, and you're set for a high-protein meal made with ease.

Add this to your protein list.

#6 Protein Powder

I've used protein powders for years.

What's interesting is that even omnivores struggle to hit their protein goals.

And as an omnivore earlier in my life and now as a vegan, I still struggled with this.

My daily intake during fat-loss phases is close to 170 grams per day.

While this may seem high or low to you, nearly 200 g of protein daily isn't easy.

Protein powders (minimally processed again), has been one of my secret weapons to win in the protein game.

And my favorite way to use them isn't just as protein shakes.

You name it: oatmeal bowls, smoothies, applesauce, yogurt, homemade protein bars.

Whatever we can add protein powder to - we'll do it.

That's how you avoid drinking protein powder all day long.

Protein intake ranges from 15 g per serving up to 30 g per serving.

#7 Combine any protein source above with high-protein carbs

Lentils. Chickpeas. Beans.

All of these are carbohydrates.

They also pack a heavy protein punch (8-12 g of protein per serving).

Combine these with any of the above options, and you're sitting nicely per protein in your meal.

Plus, this also gives you a healthy boost of carbs, which are essential for the muscle-building and muscle-retention process.

While carbs get a bad rep, they're important for our health.

Carbs fuels our brain, livers, and organ functions.

While there are more plant-based protein options than just these 7 here, these are my top 7 and the ones I rely on consistently.

Enjoy your plant-based meals, and feel free to share what your favorite vegan protein is below. :)

- Gabriel

Whenever you're ready, here's one way I can help:

Every week until the end of the year, you'll see our End of Year VFR Special.

If you ​apply for a coaching spot​ and qualify this week, we'll coach you for FREE until the end of this year.

(e.g., if you apply and are accepted this week, that would equal 3 weeks of free coaching with your start date for your 4-month Accelerator Program starting on Jan 1st, 2024.

We'll deduct a week from this special every week until the end of this year.

So this week is the maximum bonus week you could qualify for (3 extra WEEKS) each week after deducting one week less.

You’ll also be able to lock in our 2023 tuition before tuition rises in 2024 (due to all the incredible upgrades we’ve made over the past 12 months inside of VFR).

Spots fill up fast due to a 2-week waiting list, so your application is not guaranteed to be viewed so I’d recommend applying now even if you’re unsure when to start.

Happy holidays! :)